2 tilapia fillets (4 oz each)
1 tablespoon Gulden's® Spicy Brown Mustard
1/4 teaspoon garlic pepper blend
PAM® Original No-Stick Cooking Spray
2 tablespoons sliced almonds
1 medium zucchini, cut in half lengthwise, then sliced
1 can (10 oz each) Ro*Tel® Original Diced Tomatoes & Green Chilies, drained
2 tablespoons sliced ripe olives
1 tablespoon drained capers
Nutrition Information
| % Daily Value | ||
|---|---|---|
| Calcium | 63 mg | 6% |
| Carbohydrate | 9 g | 3% |
| Cholesterol | 45 mg | 15% |
| Total Fat | 8 g | 13% |
| Iron | 1 mg | 8% |
| Calories | 203 kcal | 10% |
| Sodium | 668 mg | 28% |
| Protein | 24 g | 48% |
| Saturated Fat | 1 g | 6% |
| Sugars | 4 g | 0 |
| Dietary Fiber | 3 g | 10% |
| Vitamin C | 16 mg | 27% |
| Vitamin A | 1318 iu | 26% |
Brush tilapia on both sides with mustard. Sprinkle with pepper seasoning.
Spray large nonstick skillet with cooking spray. Heat skillet over medium-high heat. Toast almonds 2 minutes or until lightly browned, stirring frequently. Remove from skillet; set aside.
Add zucchini to skillet. Cook and stir 4 minutes or until lightly browned. Remove from skillet; set aside.
Cook tilapia 2 minutes per side over medium-high heat until it just begins to brown. Add zucchini, drained tomatoes, olives and capers to skillet. Cover and cook 2 minutes more or until hot. Sprinkle with almonds.
Pan-Fried Tilapia with Tomatoes and Toasted Almonds
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